CrossFit Surmount – CrossFit
Metcon (Weight)
EMOM x 10
Even minutes: 3 front squats
Odd minutes: 5 back squats
Use 75% of 1RM front squat across all reps
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP:
400 M run
15 box jump overs (24/20)
12 Toes to bar
9 dumbbell hang squat cleans (65% of bodyweight total)